Ridiculous question about running

I m sort of embarrassed to even ask this, lol, but here goes....

My husband and I go to a gym 2-3 times a week. I like to start a warm-up on the treadmill, and generally do it at an incline, at a moderate to fast walk. I try to hit a mile, usually it is closer to 1/2 mile, but not because I am too out of shape for the mile (or farther), but more because it takes a significant amount of time to hit the mile mark. I want to start a decent workout, but not spend all day at the gym on the treadmill.

One of my motto's in life (when I was heavier), was, "If you see me running, you better follow me, because something bad is chasing me!" However, now that being ABLE to run isn't really an issue, I am not sure HOW to do this.

Ok, that sounds ridiculous. LOL. I am afraid to turn up the treadmill, even in small increments to start running. I am terrified that I will face plant, fall, or otherwise look like a totally idiot. Less about the looks of it, I guess, and more about the potential pain! Any suggestions? (I am snickering that I even posted this...but, it is a real issue for me!)

I don't think it sounds ridiculous at all. I've often told people that if SMO Gwen had the choice between running and being eaten by a bear, she would have chosen the bear. :P But I ran my first half marathon in March, so yay! Here's what I've written for people interested in running:

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Heya!

I started running at 260 and quickly realized that I needed a "floor to couch" program before I started a "couch to 5k" program. I've written up advice here in the past, so this is a copy/paste of how I recommend to start.

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My #1 suggestion is "OMG DON'T DO C25K." Seriously, it's not the best program out there. I don't know why everyone swears by it! It's got this really stupid week, I forget which one, where you're like "WTF?! You want me to do WHAT?!"

Okay, sorry for all the caps :P

Are you running at all now? Or is running a new thing for you?

I think the "couch" in C25K is misleading. I know, for me, I had to claw my way up to the couch first and only then could I start a 5K program. I think that the initial intervals are too much for someone who is obese, and perhaps for any non-runner.

What's your fitness level at now? Are you able to briskly walk for 30-60 minutes without feeling out of breath or having any joint/leg issues? If you're not, work on that first :) If you are, yay! This would be the progression I'd suggest:

Week 1: walk 5-10 minutes to warm up, run 15 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. (If you don't stretch, you need to start. Seriously. I didn't stretch for forever and it was life changing when I started.) Do this 3x in the week.

Week 2: walk 5-10 minutes to warm up, run 30 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

Week 3: walk 5-10 minutes to warm up, run 45 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

Week 4: walk 5-10 minutes to warm up, run 60 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

You can use most any running app (I like Runkeeper) to set up your intervals. Keep increasing in this manner, adding 15 seconds of running each week. Work up to running 4 minutes out of every 5. If you need to repeat a week, do it.

Once you're at the point where you're running 4 minutes and walking 1, and this feels survivable, consider an app like the Zombies Run 5k Training plan. It's much better than C25K in terms of development and progression. Plus it includes things like stretching and heel lifts and knee lifts that help keep things interesting.

This probably sounds like a insanely slow progression, but, believe me, it's worth it. The number 1 route too injury is trying to do too much too soon and that's even more so for people like us who have jacked up body mechanics due to our obesity. You'll also need to replace your shoes more often than a normal weighted person will - I have to change mine every 200 miles to stave off shin splits. My normal weighted friends can get away with closer to 400 miles between shoes.

If you haven't already done so, get yourself to a speciality running store to get properly fitted for running shoes. You might also consider seeing a podiatrist for custom orthotics, especially if you've had issues with plantar fasciitis in the past! They're a lifesaver for me.

I'm not trying to sound dire or like I'm warning you off running, since I'm not. Running is amazingly awesome and races are the best feeling and the running community is the best ever :) I think everyone should run :D But it's so easy to totally screw yourself up and then you're out of commission healing and no body wants that.

Have you tried an elliptical machine? For me, it is much easier on my joints and it gives as good a workout as running. Plus you do not have to worry about falling. I put my fitbit in my pocket or my bra so my steps are counted accurately.

Caveat: You must use the proper form on an elliptical machine so you don't hurt your knees. For example, do not lift your feet up as you "run" on the machine. This tip came from my orthopedic surgeon who has gotten a lot of clients from using the elliptical incorrectly.

You may want to cross post this in the exercise and fitness forum - there are some very dedicated runners there who would be glad to give you advice. I'm with you on the running (I have bad knees). If you see me running there is bad Sh*t happening behind me. I've found what works for me which is fencing, Pilates and weight training. Do what makes you happy. I warm up with 10 minutes on an elliptical bike. Then I do the rest of my workout. I try to get my heart rate to the target for my age and weight for 6 of the 10 minutes.

If you're actually walking briskly, you can just run at your walk pace to see how it feels. At first (and by that I mean for the first months & months & months potentially) it's not about speed, but about form and endurance. Be prepared to run for 15-30 seconds and then walk for 4+ minutes. Eventually, you'll end up with more endurance and be able to run longer. I'm 6 months in and still running intervals, but now my lungs can handle running and I just struggle with muscle fatigue.